FallOut CrossFit – School of Elite Fitness Tri-cities, WA

Paleo Pizza

There are many ways to make a paleo pizza, here is one way. If you have another crust idea share it with the group.

Paleo Pizza


2 cups almond meal

2 eggs

3 tbsp olive oil

¼ tsp baking soda

1 tsp garlic powder

1 ½ tbsp fresh rosemary chopped

Toppings: Get creative here it’s your Pizza!

1 cup organic marinara sauce

1 lb Italian pork sausage (not the Jimmy Dean kind)

2 yellow summer squash diced

3 green onions chopped

Handful of torn basil leaves

2 small tomatoes diced

1/2 cup roasted red peppers diced

Handful of sliced black olives


  1. Preheat your oven to 350.
  2. Using a spoon mix all crust ingredients together until it becomes very thick.  Using your hands, form the dough into a ball.
  3. Lightly grease a pizza pan or a cookie sheet with olive oil.
  4. Place the ball of dough in the center of your cookie sheet or pizza pan & press out with hands. Make the dough as thin as possible.  Your pizza should be about 12 inches across.
  5. Bake the crust ONLY in your pre-heated oven for 20 minutes.
  6. Prepare your toppings.
  7. After the crust if done, remove from the oven and evenly spread the marinara sauce over the crust.  Add the toppings
  8. Bake again for an additional 25-30 minutes.

Week 4 Paleo Challenge

Congratulations on making it this far in the Paleo Challenge everyone that is following along. Hopefully by now some of you are realizing the benefits of clean eating. “You are what you eat” as the old saying goes. Give your body all the right foods and it will repair itself. Allergies, and other health conditions can sometimes disappear when the body is given the right fuel. This week is no processed food week. If you haven’t noticed already most of the food you’re eating now is most likely not processed. This will include most food that comes with a wrapper. But we’ll modify it a little to make it easier for some people. Look at the food you are going to eat. Are there any perservatives, fillers, ingredients you can’t pronounce or don’t know what they are. Then you can’t eat it. If in the ingredients it is whole foods with just a few ingredients and then put in a wrapper. Then okay. This is going to be up to you to determine if you should or shouldn’t eat it. Does it follow the rules for the other weeks? Again remember you don’t have to be 100% perfect all the time. I even cheat every now and again. But it’s about being consistent and not letting one cheat turn into a week of cheating. We want you to be happy with yourself and live life, so if that means you have a glass of wine or eat that piece of pie do it! But don’t do it again tomorrow and the next day etc. Life is full of choices, just make more better ones then bad ones.

Pumpkin and Chicken Curry


2 chicken breasts, sliced
5 cups pumpkin, diced
2tbs olive oil
1 onion, diced
2 garlic cloves, finely chopped
2tbs ground ginger
1tbs ground turmeric
2tbs ground coriander
2tbs ground cumin
1 ½ cups vegetable stock

1 bunch fresh coriander, chopped


Fry onion and garlic in a large pan with oil on medium heat for 2minutes. Add chicken and cook stirring
constantly for 10minutes or until chicken has turned white.
Add pumpkin, ginger, turmeric, coriander and cumin and stir for 1minute.
Add stock and leave to simmer on low heat for 15minutes. Add chopped coriander, cover pan and cook
for a further 2minutes.
Season with salt to taste. Cool slightly

What a Weekend!

This weekend has been full of some great competition in the 2010 CrossFit Games – Fittest on Earth. I hope that some of you have had a chance to check it out online and see what all the fuss it about. I was really impressed with how the whole thing was put together and can’t wait til next year. Today will be the finals for the masters, affiliate, and individual events! Should be exciting!

This weekend also wraps up week 2 of our Paleo Challenge! Thanks to those that are sticking with it so far, you are doing awesome. For those that are doing it on your own or have fallen behind, great that you are still making effort and keep it up. Kelly has given up soda, awesome! Who else has made a change to their diet that was difficult? This week is generally the hardest for people. No Grains or Legumes! OMG you are saying, what am I going to eat?!” Let me first start off with the “why?”.

Legumes, other wise known as beans, cause most to have some gastric distress. We all have the uncle that at the family gathering has been known to clear out a room with grandma’s baked beans. Legumes are high in lectins, protease inhibitors and phytates. Protease inhibitors interfere with the absorption of proteins and can actually make protein deficiencies worse. Vegetarians often say that beans are a healthy alternative to meat if they are eaten with a complimentary protein. It’s really hard to get the right absorption of amino acids this way. Phytates have been shown to inhibit the absorption of minerals such as calcium, magnesium, iron and zinc. And if you were at the Paleo Seminar you know about lectins. They are link to many inflammatory and autoimmune diseases. Not to mention that if beans are eaten raw in high amount they can actually be poisonous.

Okay so the biggy now. No grains, so now what. If you are giving up grains for the first time find a friend that can hold you accountable. It’s not easy. You don’t have to give up your favorite foods you just have to modify them a little. Use almond meal or coconut flour, instead of bleach white flour. The Sweet Cheek Blog from CrossFit LA has some great breakfast recipes, cinnamon bun muffins, coconut blueberry cakes and banana pancakes (please substitute the agave nectar for honey). Remember though these are still not low carb, be mindful but still enjoy yourself now and again. It will keep you on the straight and narrow. When grains go people often have a hard time staying on track and finding things that they can eat. Your snacking will have to have a little more thought put into it. And apple with some chicken, try to mix a protein with a carb and toss in some nuts now and again. Do what works for you in this challenge. What makes you feel better. And you don’t have to be a 100% everyday. This is new to many of you, but we want it to be challenging and a learning experience. We want you all to succeed and be excited to eat these new foods. Starving and being miserable and bored with you food won’t get us to the end result we all want.

    • 1 large chicken breast
    • 6 pepperoncinis or Jalepenos
    • 3 strips of bacon
  • Cut chicken breast into 1″ cubes. Put the chicken in a large bowl and coat with olive oil, salt and pepper. Slice off the top of a pepperoncini and slice down the side. Put a piece of chicken inside.
  • Cut bacon strips in half. Wrap 1/2 of a piece of bacon around the pepperoncini-ed chicken. Spear about four poppers on a skewer. If using wooden skewers, soak them in water first to prevent them from burning on the grill.
  • Over medium heat, grill the poppers until the chicken is cooked through and the bacon is crisp, about 8-10 minutes a side.

– Want some thing to dip them in?

  • Homemade Ranch Dressing
    • 1 cup mayonnaise
    • 1/2 cup nut milk (almond, coconut)
    • 1 teaspoon minced garlic
    • 1/3 cup finely chopped fresh chives, parsley, and dill
    • 1 teaspoon celery salt
    • salt and pepper to taste
    • Whisk ingredients together.


Week 1 Done

You made it! Hopefully everyone made it, but if you aren’t yet conviced that you can go with out sugar, congratulations you get to keep trying for the next 7 weeks! Here is also more information on the different types of sugars and why they are and will forever be bad for you: The Definitive Guide to Sugar. I’m sure by now some of you have already noticed a tip in the scale. This will keep happening if you can stay on task.You are all doing great keep it up!

WEEK 2 RULES: No Dairy – this means no: milk, creamer, chesse, butter, the cows get to keep what they work so hard to make. Why dairy you ask? Well there are many reasons and we’ll go into more detail in our next Paleo Seminar but for now these are the rules. Most dairy that people consume is corn fed, and full of hormones and pesticides, pasteurized and homogenized. All bad stuff. If we had a good glass of raw grass fed milk, a glass now and then may not be the worst thing in the world. But what about our calcium? Oh if calcium was as big a problem that people make it out to be why is it that America and Europe, who happen to be the biggest milk drinkers and calcium supplementers, have the highest rates of osteoporosis? More on this later this week though. Good luck everyone on Week 2!


Recipe: Hash (no recipe required)

  • Rules for a good morning breakfast hash
  • Must have Protein: turkey, chicken, beef, pork, salmon, eggs etc
  • Carb: Can be any veggie. Crunchy fruits work great, apples, pears, dried fruit, also sweet potatoes, & yams.
  • Fat: Olive oil, coconut oil, nuts
  • Works great for leftovers – just chop up some stuff and throw it in a pan, taste great and it’s fast and easy!

  • Chicken Apple Sausage (good buy at Costco, no sugar)
  • 1/4 Sweet Potato (pre-cooked)
  • 1/2 Onion
  • 1 Apple
  • Walnuts
  • Fried egg to top

WOD: Friday

WU: (More like 1st WOD)

  • 3 rounds
  • 300 single unders
  • 50 situps
  • 50 supermans

WOD: 2k row, rest the time it took you to row 1st 2K, row 2K again!

Paleo Challenge Starts TODAY!

“Meat, and vegetables, nuts and seeds, some fruit, little starch,  and no sugar!”

Alright it’s time to get health everyone! You had your fun this weekend with Neolithic foods, now it’s time to work you all into a Paleo Lifestyle. Remember this is not a diet, this is a lifestyle change for a healthier you. Diets are meant to be broken. We want you to change how you think about food and ultimately stick with it for life. But we wont make you quit cold turkey so we are going to ween you off the food that has you in it’s grasp and into food that fuel your body for these workouts and lean you out to your optimal weight.

Week 1: No sugar – no means no. Look at the label if sugar, evaporated can juice, dextrose, sucrose, corn syrup etc is on the label then it’s off limits. This includes artificial sweeteners & gum.

How does the scoring work? –

1 Point daily for each of the following:

*Each Day of Eating Strict based on weeks rules and keeping a journal

  • Crossfitting @ least 2 days per week (use your free Saturdays)
  • Sleeping 8+ hours per Night
  • Before and After Picture (must be done to qualify for prize)
    • Against white wall in swim suit
  • 5 bonus points for recommended reading
  • Alcohol is a -2 points/day

Each Saturday you will post your points  in the comments section of the recipe post.

If you do not post your points, you will get a ZERO!

If weight loss is a goal for you – remember your Carb Intake levels: Men – <50gm/day Women – <30gm/day

Recommended Reading:

Helpful Links:

Drink water, water and more water! Your body is going to be going through a week or so of DETOXING all the processed, junky, nasty foods that we eat! Admit it, we eat a lot of junk that controls our moods, attitudes, performance and ambition!
You will most likely experience  strong cravings for these foods , crazy mood swings and all sorts of types of body changes that might try to talk you into quitting the challenge, warn friend and family of what you are doing and why! Stick to it, you will get over that hump after a week or so and feel like a champion! This is why we are taking 4 weeks to get to Paleo.

Download your score sheet here

Here is a recipe to get you started!

Crispy Nut & Herb Fried Chicken


  • 2 chicken cutlets
  • 4 eggs
  • 4 cups raw, unsalted nuts of your choice
  • 1/2 cup finely chopped herbs of your choice
  • 1/4 – 1/2 cup cooking oil of your choice (not vegetable oil) (olive oil best)
  • 1 avocado, sliced
  • Salt & pepper to taste
  • Finely grind nuts in food processor, but don’t grind them so long that they turn into paste. Combine the ground nuts with the chopped herbs. Add salt and pepper to taste.
  • Lightly beat raw eggs in large bowl.  Dip chicken cutlets in the egg wash and coat both sides with the nut mixture.
  • Heat oil in skillet over medium heat.  Place chicken in skillet and cook until browned on both sides and cooked through, about five minutes a side.
  • Top with avocado slices before serving.
  • If you don’t have a food processor you can get Almond Meal at Yokes, this would work good too
  • Choose different meats, pork would be an excellent option as well.
  • Mix up your herbs, get creative – it will all taste good